This move creates a trim, tight waistline you'll want to show
off
in low-rise jeans. It chisels the abdominal muscles, particularly the
rectus abdominis and obliques.

Sets and RepsBeginner: 1 to 2 sets, 10 to 15 repetitions per sideIntermediate: 2 to 3 sets, 10 to 15 repetitions per sideAdvanced: 3 sets, 10 to 15 repetitions per side

Starting Position
Lie on your right side. Stack your hips and shoulders. Place your hands
behind your head with your fingertips touching but not interlaced and
your elbows pointing forward. Rest your head on your arm.

The Move
Using your abdominals, lift your head and right shoulder as high off
the floor as you can. Return to the starting position to complete 1
repetition. Repeat to complete 10 to 15 repetitions, then switch sides
to complete 1 set.

Focus on Form
--Align your head and spine throughout
the move.
--Keep your shoulders down and away from
your ears.
--Keep your shoulders and hips stacked
throughout the move.

At Home/At the Gym At Home: Perform the Side Plank (see page 150) in the
modified
position. Lie the floor on your right side. Raise your hips off the
floor and support your weight on your right forearm and right foot,
with your elbow directly beneath your shoulder and your forearm
perpendicular to your body. Your body should be completely
off the floor and form one long, straight line from your head to your
heels. From
this position, lower your right hip to the floor, then, using your
obliques, lift your body again into one long, straight line. Repeat
until you complete your reps, then switch sides to complete 1 set.At the Gym: Perform the move on a stability ball with your
feet
pressed flat against the wall for added support and balance.

Beginner
Instead of placing your hands behind your head, place your left palm
flat on the floor in front of your chest to help you lift your shoulder
off the floor.